沖繩是百歲人瑞最多的地區之一。有營養師表示,壽命長短與飲食息息相關,沖繩人因為常吃1種澱粉類食物,成功延長壽命抗衰老,成為世上最長壽的人之一。營養師又列出10種長壽食物,建議大眾多進食。
沖繩人瑞最多 長壽秘訣是常吃1種澱粉?
營養師趙函穎在節目《健康2.0》中表示,日本沖繩的百歲人瑞數量全球最多,是全球5大「藍區」(Blue Zones)之一。「藍區」是指全球人瑞最多的5個地區,除了日本沖繩,其他4個分別是意大利的薩丁尼亞島、希臘的伊卡利亞島、哥斯達黎加的尼科亞及美國加州羅馬琳達。
【同場加映】8大延壽生活習慣
![延壽生活習慣](https://image.hkhl.hk/f/1024p0/0x0/100/none/b7b8899c313188118501143d0b47985d/2023-07/life_1.png)
![1. 做運動](https://image.hkhl.hk/f/1024p0/0x0/100/none/64afda6d9023d5b55c457ad67dad8534/2023-07/life_2.png)
![有運動習慣的人,死亡風險較低](https://image.hkhl.hk/f/1024p0/0x0/100/none/4e876842f01cf5608a0ce22eb6371827/2023-07/life_3.png)
![2. 不沉迷使用鴉片類藥物](https://image.hkhl.hk/f/1024p0/0x0/100/none/56af35c0852b590667b0b23e3764570a/2023-07/life_4.png)
![能降低早逝風險](https://image.hkhl.hk/f/1024p0/0x0/100/none/840f1827cbf8e922868bb1b7863d49a9/2023-07/life_5.png)
![3. 不吸煙](https://image.hkhl.hk/f/1024p0/0x0/100/none/c9a151d17d85fdd72cccf9d0f311d2d9/2023-07/life_6.png)
![從不吸煙者,死亡風險低近3成](https://image.hkhl.hk/f/1024p0/0x0/100/none/7836d53941060346727186d20bba3df2/2023-07/life_7.png)
![4. 管理壓力](https://image.hkhl.hk/f/1024p0/0x0/100/none/61af8c6650bec900352b700d96447609/2023-07/life_8.png)
![管理及減少壓力,可減早逝風險逾2成](https://image.hkhl.hk/f/1024p0/0x0/100/none/e65c28d35f707300f78ea301f2f4b188/2023-07/life_9.png)
![5. 飲食以蔬菜為主](https://image.hkhl.hk/f/1024p0/0x0/100/none/dbbcdda63941d1ee5d2154d3e7698251/2023-07/life_10.png)
![以蔬食為主更長壽](https://image.hkhl.hk/f/1024p0/0x0/100/none/2c0d7f2e1c2b7d6763962e518cf4104f/2023-07/life_11.png)
![但不一定要吃素或全素](https://image.hkhl.hk/f/1024p0/0x0/100/none/d4b52aee774abfc98fd849b5bd96fe39/2023-07/life_12.png)
![6. 避免酗酒](https://image.hkhl.hk/f/1024p0/0x0/100/none/1438053890bee85e0ffd2f489351d3c3/2023-07/life_13.png)
![酗酒是指每天4杯以上](https://image.hkhl.hk/f/1024p0/0x0/100/none/3331ecdfceac140d04bbccd9276c0041/2023-07/life_14.png)
![7. 良好睡眠](https://image.hkhl.hk/f/1024p0/0x0/100/none/c3f8f03806a39326e765571457f535c3/2023-07/life_15.png)
![每晚擁有7-9小時睡眠且沒有失眠](https://image.hkhl.hk/f/1024p0/0x0/100/none/a04fa5c88795a6c5d9168270bfc85bc7/2023-07/life_16.png)
![8. 良好社交關係](https://image.hkhl.hk/f/1024p0/0x0/100/none/21d594f107c7ae48beca52fa591706e4/2023-07/life_17.png)
![正向社交關係可延壽5%](https://image.hkhl.hk/f/1024p0/0x0/100/none/2338b80ab945fcef07c5e2ff60cd4e73/2023-07/life_18.png)
趙函穎表示,有科學家發現,「藍區」盛產百歲人瑞的原因,是這些地區均以植物性飲食為主。她又以日本沖繩為例,講解當地居民的長壽飲食習慣,以1種抗氧化澱粉食物作為主食,佔日常飲食達67%。
![沖繩人瑞飲食比例](https://image.hkhl.hk/f/1024p0/0x0/100/none/f01f58cbc617634502f09502de03cb35/2023-10/Food_B01.png)
![番薯(紫薯):67%](https://image.hkhl.hk/f/1024p0/0x0/100/none/79b1d14546c6cd175215c18c97ea5458/2023-10/Food_B02.png)
![米飯:12%](https://image.hkhl.hk/f/1024p0/0x0/100/none/b8b20a1a9740b25c28ec5635b3f5c894/2023-10/Food_B03.png)
![蔬菜:9%](https://image.hkhl.hk/f/1024p0/0x0/100/none/9e1741dfe19e3f3f51d605ee8c6acb90/2023-10/Food_B04.png)
![豆類:6%](https://image.hkhl.hk/f/1024p0/0x0/100/none/dcdcb2284a1e1711355baaba87294eec/2023-10/Food_B05.png)
![其他穀類:3%](https://image.hkhl.hk/f/1024p0/0x0/100/none/944c5261a1901405f62c16329a396cf1/2023-10/Food_B06.png)
![魚類及肉類:2%](https://image.hkhl.hk/f/1024p0/0x0/100/none/95206f6ad32fdae04fc8126269003852/2023-10/Food_B07.png)
![其他食物:1%](https://image.hkhl.hk/f/1024p0/0x0/100/none/636b6354fe3019053f1312a809289c85/2023-10/Food_B08.png)
趙函穎解釋指,雖然當地居民經常吃澱粉,但由於紫薯含大量花青素,抗氧化力極高,是藍莓的150倍。加上沖繩人的植物性蛋白質攝取量也較多,所吃的豆類份量是肉類的3倍,這些都是有利長壽抗衰老的原因。
10大長壽食物 沖繩名物苦瓜昆布上榜
趙函穎又整理了沖繩人瑞最常吃的10種食物,發現除了紫薯,當地盛產的昆布亦是健康食物,它們富含礦物質碘,有助維持新陳代謝,避免甲狀腺腫大。當地人常吃的10種健康食物如下:
![10大長壽食物](https://image.hkhl.hk/f/1024p0/0x0/100/none/58cc9d2ddbd38e52de31cfede6ce0720/2023-10/Food_A01.png)
![沖繩人瑞最常吃10種健康食物](https://image.hkhl.hk/f/1024p0/0x0/100/none/258b78ae46054b845f03b63bfd25475a/2023-10/Food_A02.png)
![1. 紫薯](https://image.hkhl.hk/f/1024p0/0x0/100/none/7d80a07cba3da6c36959c0254db6f9ca/2023-10/Food_A03.png)
![紫薯含大量花青素,抗氧化力高](https://image.hkhl.hk/f/1024p0/0x0/100/none/e40d6f6e63bdfc66e43cb7212140cade/2023-10/Food_A04.png)
![2. 苦瓜](https://image.hkhl.hk/f/1024p0/0x0/100/none/78f548fa2c544a892cb6a970c0de4430/2023-10/Food_A05.png)
![3. 豆腐](https://image.hkhl.hk/f/1024p0/0x0/100/none/34a09bae7a4dc0e74f8f318934d95505/2023-10/Food_A06.png)
![豆腐屬植物性蛋白質](https://image.hkhl.hk/f/1024p0/0x0/100/none/12550b53b233df28c312c4c3af661cca/2023-10/Food_A07.png)
![4. 大蒜](https://image.hkhl.hk/f/1024p0/0x0/100/none/3e7121cb8a34205ffe8252d655677062/2023-10/Food_A08.png)
![5. 薑黃](https://image.hkhl.hk/f/1024p0/0x0/100/none/efbbf6e3986f36b066c0e2d92ee0b77a/2023-10/Food_A09.png)
![6. 糙米](https://image.hkhl.hk/f/1024p0/0x0/100/none/3ac3ca54f6c8e503cae1100e29ce541d/2023-10/Food_A10.png)
![7. 綠茶](https://image.hkhl.hk/f/1024p0/0x0/100/none/d213716daa377adfb816fdb4d82f4245/2023-10/Food_A11.png)
![8. 冬菇](https://image.hkhl.hk/f/1024p0/0x0/100/none/9e4023d6fee52a9ca6f4c5eb8b538d03/2023-10/Food_A12.png)
![9. 昆布](https://image.hkhl.hk/f/1024p0/0x0/100/none/4ff2f9da6af8822ca010f20a80f5ef4d/2023-10/Food_A13.png)
![昆布富含碘及膳食纖維](https://image.hkhl.hk/f/1024p0/0x0/100/none/ae5cfcca8ef91c07f8c43e121ffa9ed8/2023-10/Food_A14.png)
![與海帶及紫菜同屬海藻](https://image.hkhl.hk/f/1024p0/0x0/100/none/ba89af634793dfe337228d5fb408fdaf/2023-10/Food_A15.png)
![10. 蔥](https://image.hkhl.hk/f/1024p0/0x0/100/none/87950cffc0bd4130ae71aff94a4c0057/2023-10/Food_A16.png)
延伸閱讀:中醫推介3種長壽食物 健脾益氣更防病
![長壽食物](https://image.hkhl.hk/f/1024p0/0x0/100/none/11924547d547aabd804ab3abdd75c57d/2023-10/99TH_A33.png)
![中醫教路,長壽飲食就是著重日常飲食](https://image.hkhl.hk/f/1024p0/0x0/100/none/fe6a7c2de7b0ceffe62517eca43adbd4/2023-10/99TH_A36B_0.png)
![1. 米](https://image.hkhl.hk/f/1024p0/0x0/100/none/e1606e23c90736ce2fbefe4eaf09b53b/2023-10/99TH_A34.png)
![世界上擁有最長預期壽命的地區,均以米飯為主糧](https://image.hkhl.hk/f/1024p0/0x0/100/none/4edf2b633805a9ab0fdd8d8277cf92e4/2023-10/99TH_A35.png)
![脫殼成米粒已可食用,較能保留營養;含蛋白質,且較易被消化吸收](https://image.hkhl.hk/f/1024p0/0x0/100/none/59efc9b97fed7aba95be0d0eea3ab617/2023-10/99TH_A36.png)
![以白米為主食,可加入少量糙米或燕麥,增加膳食纖維](https://image.hkhl.hk/f/1024p0/0x0/100/none/6f2e47ae5b02e4343ce4213a274cfbcb/2023-10/99TH_A36A_0.png)
![2. 豆腐](https://image.hkhl.hk/f/1024p0/0x0/100/none/76753a02ef26346fcfcc5e6334f2797b/2023-10/99TH_A37.png)
![富含蛋白質且低脂肪,特別適合年老人士高膽固醇、高血壓、糖尿病及肥胖症患者](https://image.hkhl.hk/f/1024p0/0x0/100/none/be2204b6fced54fd6a0110f99d952974/2023-10/99TH_A38.png)
![具有清熱作用,在一些熱性的菜式加入豆腐,可達致調和作用。](https://image.hkhl.hk/f/1024p0/0x0/100/none/bcb49ef159b5cc17b78642565864d7d0/2023-10/99TH_A39.png)
![3. 芡實](https://image.hkhl.hk/f/1024p0/0x0/100/none/3d2f1408ce2f5196bd8008c89877f24b/2023-10/food_1.png)
![能改善脾虛泄瀉,腎虛遺尿遺精,帶下分泌過多問題。研究指能有效改善蛋白尿。](https://image.hkhl.hk/f/1024p0/0x0/100/none/859d08f41820057ee912a79c1cd112bb/2023-10/food_2.png)
![需長時間服用才有效,但腹脹便秘、體質濕熱人士不宜多食。](https://image.hkhl.hk/f/1024p0/0x0/100/none/ca7dff6b641b8130575e2ed51c898f54/2023-10/food_3.png)
延伸閱讀:哈佛大學研究證吃雜糧粥可延壽
![雜糧粥功效](https://image.hkhl.hk/f/1024p0/0x0/100/none/9cd2b2c27bb602533a3f7d8ba12c2dff/2023-10/Porridge_1.png)
![雜糧粥由不同穀物煮成](https://image.hkhl.hk/f/1024p0/0x0/100/none/da8851321b8760f1ed76a87a3d87b3be/2023-10/Porridge_2.png)
![燕麥功效](https://image.hkhl.hk/f/1024p0/0x0/100/none/3071688e345fc9e2fb8b6d827f1ea9e4/2023-10/Porridge_3.png)
![糙米功效](https://image.hkhl.hk/f/1024p0/0x0/100/none/5c00fd3321e6338982b79f242775c63e/2023-10/Porridge_4.png)
![粟米功效](https://image.hkhl.hk/f/1024p0/0x0/100/none/fa1e02680c5052ce4f5640839fc2c0b1/2023-10/Porridge_5.png)
![藜麥功效](https://image.hkhl.hk/f/1024p0/0x0/100/none/6eee8e3ca25a36f1413f98b8b38242b5/2023-10/Porridge_6.png)
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